A recent study has shown that eating kiwi fruit before bedtime could improve sleep quality and aid physical recovery.
Quality sleep is fundamental to good health and overall well-being. As important as diet and exercise, a good night’s sleep is akin to natural medicine, according to some experts.
Among various foods known to promote rest, one fruit stands out – the humble kiwi.
The research, published in the Nutrients journal by a team of Irish scientists, revealed findings that could change our pre-sleep routines. The study suggests that eating kiwi before going to bed not only encourages deeper sleep but also aids physical recovery, highlighting the fruit’s benefits for overall wellness.
The secret lies in the kiwi’s composition. Full of melatonin, an essential compound for regulating our body clock, it’s also rich in serotonin, antioxidants, and folate, all of which contribute to a peaceful night’s sleep, reports Surrey Live.
While melatonin helps in falling asleep, antioxidants and folate help reduce oxidative stress, thereby enhancing overall sleep quality.
To confirm these benefits, the researchers conducted a study on 15 elite athletes. Over a month, each participant ate two medium-sized kiwis an hour before bedtime.
The results were illuminating. On average, the athletes managed to extend their total sleep time per night by 53 minutes.
Moreover, sleep efficiency saw a significant increase, rising from 86% to 93%.
The benefits extended beyond simply improving sleep duration. The study also observed a significant decrease in the number of times participants woke up during the night and the length of time they stayed awake after initially falling asleep.
This resulted in more uninterrupted, restful sleep, which is crucial for maintaining physical and mental performance. Moreover, the research noted a substantial reduction in stress levels, both general and sports-related.
Incorporating kiwi into your daily diet is an easy and flexible task. It can be enjoyed as a fresh fruit, blended into smoothies, tossed into fruit salads, or incorporated into healthy desserts.
To maximise its benefits, it’s recommended to consume it an hour before going to bed.
What other foods can aid in achieving a good night’s sleep?
Kiwi isn’t the only food that can help you drift off; several other foods are packed with nutrients and minerals known to enhance sleep quality.
Healthline, a specialised health website, provides a list of foods that can be consumed to reap these sleep-promoting benefits:.
Cherries.
They’re one of the few natural sources of melatonin, a hormone crucial for regulating our sleep cycle. Consuming fresh cherries or their juice can assist in falling asleep quicker and staying asleep longer.
Warm milk.
It’s rich in tryptophan, an essential amino acid necessary for the production of serotonin and melatonin. Drinking it warm not only provides essential nutrients but also creates a comforting sensation that encourages rest.
Chamomile (as an infusion).
This herb is celebrated for its soothing qualities, aiding in reducing anxiety and calming the nervous system, thus priming the body for a restful night’s sleep.
Almonds.
These nuts are packed with magnesium, a mineral known for encouraging muscle relaxation and stress reduction, thereby fostering a deeper sleep.
Oats.
This grain boasts complex carbohydrates that trigger insulin release, facilitating the absorption of tryptophan in the brain. This, in turn, boosts the production of melatonin and serotonin.